Camel Pose: How-to, Benefits & Variations
Camel pose stretches the entire front body including chest, hip flexors, and shoulders. Kneel, reach back for heels, lift chest to sky.
Camel Pose: How-to, Benefits & Variations
Kneel on the floor and reach backward for your heels. Camel pose opens everything that desk life closes: your chest, hip flexors, shoulders, and the entire front of your body. It is intense. Your breathing changes. Some people feel emotional. That is not weakness. It is stored tension in your fascia releasing after years of hunching forward. Go slowly and only as deep as your breath stays calm.
Tone And Stretch 8
Mish Naidoo
How to Do Camel Pose
Start in the initial position for camel pose. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Jessica Casalegno adds: "Right arm comes all the way back to capture the right ankle... left hand... capture the left ankle."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The camel pose directly supports this by targeting key muscle groups.
Coach's Tips
"Bring your right hand all the way up behind you until the right hand gets connected to the right hip." - Jessica Casalegno
Jessica Casalegno
"Squeeze your glute muscles, open up the chest, stick the belly out as you press your pelvis forward." - Jessica Casalegno
Jessica Casalegno
"Right arm comes all the way back to capture the right ankle... left hand... capture the left ankle." - Jessica Casalegno
Jessica Casalegno
"Exhale, tuck hip bone under, arch the back, decompress that backbend." - Jessica Casalegno
Jessica Casalegno
"Place the hands on the small of the back... or if you're a little bit more flexible, maybe you want to reach back towards the heels." - Linda Chambers
Linda Chambers
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The camel pose supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Camel Sweeps
mediumCamel Pose Variation / Chest Stretch
lowCamel Stretch / Chest Opener
lowCamel to Cat Flow
lowBaby Camel Pose
mediumBenefits
Strengthens and conditions the whole body
The camel pose builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The camel pose directly addresses this.
Requires minimal equipment
No equipment needed. You can do the camel pose at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Common form breakdown
Jessica Casalegno warns: "Exhale, tuck hip bone under, arch the back, decompress that backbend."
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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